Tip 1 : Build a meal around beans or peas. Bean burritos are a quick and easy dinner entree.

Tip 2 : Instead of butter and syrup, top pancakes with unsweetened applesauce and a sprinkle of powdered sugar.

Tip 3 : Brown rice is a great side dish. Try different ways of flavoring your rice dish. Look online for recipes.

Tip 4 : Try vegetables like asparagus, zucchini, squash, and artichokes to use in different dishes.

Tip 5 : Keep fruits separate from raw meat, poultry, and seafood while shopping, storing, and preparing.

Tip 6 : Add variety to your meals - try vegetarian options, like bean burritos, portabella mushroom burgers, or spinach lasagna.

Tip 7 : Make your own cheese spread for crackers--try low-fat ricotta blended with herbs such as oregano, dill, & chopped green onions.

Tip 8 : Top your salad with a hard cooked egg to add protein and other nutrients.

Tip 9 : 1 cup of ready-to-eat cereal (such as flakes) counts as 1 oz of grains. Use My Plan to see how many ounces of grains you need each day.

Tip 10 : For breakfast try low-fat or fat-free yogurt. Mix in cereal or fruit for extra flavor, texture and nutrients.